Awesome stuff from @syattfitness 🍑🍑👏👏 ・・・
💥EXERCISES FOR A BIG 'OL BUTT💥
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🦄I love butts. Man butts, woman butts, big butts, small butts, wizard butts, muggle butts...doesn't matter. Gimme a butt and I'll love it unconditionally with my butt shaped heart.
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☕️That said, people keep sliding hard and unprotected right into my DM asking for exercises to build a bigger butt. Sometimes they feel the need to send me pictures of their current butt in order to get their point across. And as much as my 16 year old self would kick me in the jejunum for telling people to stop sending butt pics, I feel this might be a good graphic to help you build your butt without sending pics to strangers over IG.
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🦄Worth noting, each of these exercises are listed in order (left to right) using the progression I use to master each one. So start with the exercises on the far left and progressively make your way further and further over to the right.
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☕️Also, these are NOT the only butt exercises. These are just as many as I could fit. Hyperextensions, kick backs, pull throughs, kettle bell swings...there are a lot more i wanted to include but just didn't have the space. So use this and refer to it when you need, but don't treat it as "law," because there are many more options to choose from.
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🦄Oh, as for the final exercise, I wonder how many people are going to comment without reading it's a joke. Let's see, shall we :)
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#legday#legworkout#legs#legsfordays#legsworkout#lowerbodyworkout#lowerbody#squats#squatbooty#squat#powerlifting#powerlifting#weightlifting#bodybuildinglife#squatday#deadlift#deadlifts#deadliftday#lunges#lunge#hipthrust#glutes#buttworkout#fitsporation#alwaysoptimal#syattfitness

4 sets of triples at 275, 4th set shown. SUPER surprised on how fast they moved. I guess Coach Kev might know a little something of what he’s doing. (Or my squats are just 💣)

5 hours ago4046

Beginning my peak week, Today I was supposed to do some singles really fast at RPE 8, which based on the numbers was 155, but it was so fast. When I did it, the plates clicked at the top because of the speed. Anyways, I kept making it heavier for the 5 sets, and ended up going 195. I think it still was fast, the program had that as my previous max, so oops.
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(Squat singles 155/165/175/185/195)

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6 hours ago5194

"The most powerful motivational speeches I've ever heard came from people who told me i couldn't do something" -C.T. fletcher
Hit 500 and then 525 in wraps today. 525 was barely parallel but I'll take it. I needed @tcperformance_training there to call my depth!

💥MUSCLE-BUILDING GUIDELINES💥
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AKA Your first class ticket to the swole train express 🚂 .
So, you’re ready to pack on the pounds and become a mountain of twisted steel and sex appeal. Wise choice. Good news is that it’s a simple formula, although as someone who has struggled to get above 165# his whole life, simple doesn’t mean easy.
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☝️Train hard and lift heavy. If you’re not getting stronger, you’re not getting bigger. Keep track of your training sessions and focus on adding a bit more intensity (e.g. weight) or volume (e.g. reps) to your lifts the next time, especially the big compound lifts like squats. This is the principle of progressive overload and is necessary for growth.
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✌️Eat enough calories. Eating more than before and still not getting bigger? Increase the intake. Eating more than you think is humanly possible and still scrawny? Increase the intake again. It’s energy balance. If you’re burning more energy than you’re consuming, you will stay small. Don’t just grab the superstore muffins though. Focus on high quality proteins like lean beef, chicken, and eggs and healthier carb options like whole wheat pasta and sweet potatoes.
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🤟Catch some quality 💤 ‘s. Your body needs to recover from all that heavy lifting so it can repair itself and grow. Aim for 7-9 hours a night and focus on a scheduled bedtime. Make it a priority.
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👊Stay consistent. It’s easy to miss a workout here and there and think no big deal. But before you know it, you’ve missed 60% if your workouts and only have 60% of the results to show for it. And you skipped leg day and are walking around on toothpicks. Get in and get it done.
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These guidelines are simple, but not easy. But, if you follow them, you will get jacked.
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Thanks for slowing your scroll 🤙 Drop any questions or comments below 👊
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#bulkingseason#bulk#musclemen#muscle#gainingmuscle#aesthetic#strong#yolked#jacked#squatday#benchday#deadliftday#pumped#chinup#pullup#musclemass#musclefit#bodybuildingnation#bodybuilding#liftingshit#acamstrength

It’s so important to record your progress. Today was sort of a milestone for me - 5 sets of 10 @85. I’ve really been trying not to think about weight and focus on endurance and quality of the squat. Today was really tough. The weight randomly felt heavy and my form felt crappy. If I didn’t record it, I probably would have written today off as a waste. However, the recording looks way better than I thought it did. It shows me how far I’ve really come. My squat is looking decent even on a shitty day and that’s something. 💪🏋🏻‍♀️ #squat#squatday#squatspo#squatrack

The fucked just let me eat and sleep face, 4 second eccentric beltless squats today, working sets of 120-3 125-3 130-3 110-6 110-5, followed by pause bench with new wide grip form, working sets of 90-3 100-3 105-3 90-6 90-6, zero pain 🙂, think I’ve found my new bench form, going to be gentle with it but I can see a 140 bench after a strength block or two, over head dumbbell exemptions for tris to finish off, I used to love this exercise and I’ll be hitting it every week at some point, arms being trained three times a week is already paying off, feeling firmer and they are slowly getting used to the volume.
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Online coaching £9.99 per week 24/7 email support.

How to: Train for size! By @arzayusfitness
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🏆Training:
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1️⃣Your workout routine should add up to 80-120 reps per muscle group each week. It doesn’t matter what kind of a split(full body, push/pull/leg, individual muscle groups) your doing, you should aim to have this volume if you want to put on size. And as you see progress, add more volume into your workouts to continue seeing results.
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2️⃣If your goal is to put on size than hypertrophy training is your best bet. Perform a 6-12 rep range for most of your exercises, preferably 2/3 of your exercises. The rest you can do a 1-6 rep range to train your strength. This is an excellent formula for big success.
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🏆Nutrition:
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1️⃣You have to eat at a caloric surplus to put on size. Eat 500 calories above your maintenance calories and adjust them as you see progress. I recommend you weigh yourself every day so you can make sure you are on track with your goal. Weight fluctuates everyday, so it’s more accurate if you weigh in every day and average out the weigh ins every 7 days.
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2️⃣Don’t try to gain more than a pound a week because most of it will be fat. A good goal is to gain 0.5 pound a week, so you gain muscle without packing on too much fat by the end of your bulk.
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🏆Any thoughts or questions? Write them below👇🏼
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#buildmuscles#gainmuscle#musclescience#musclegrowth#musclescientist#getstrong#muscleman#muscled#musclegain#musclemodel#musclemen#muscleboy#muscleguy#musclefit#musclekingz#deadlifting#squatlife#squatday#benchpress#benchday#deadliftday#legday#armday#chestday#backday#latspread#pullup#chinup#strongman